am) 9 miles W/ Tempo run.. warm-up) 5 mile- 31:00(HR 146 avg.) 4 mile- 22:43(HR 173). I felt great during the warm-up and thought I was going to have to push in order to get my HR up.. not the case. I felt pretty crappy at about mile 2 and my HR came way up and my pace dropped. It is very windy out (20+mph)but I was on a somewhat protected trail, maybe that contributed.
pm) 8 miles- 49:52. HR average 161. That's high for me at that pace but the PE felt very easy.